1 The landing pit must be at least 6.00m long, 6.00m wide (5.00m and 5.00m for non-international competition), and 0.80m high. 2  The pole vault runway must be at least 40m long. 3  The box at the end of the runway (where the pole is planted) is 3ft, 3in long, 8in at the deepest, and narrows to 6in wide at the bottom. The takeoff board is 20cm long, including a soft strip at the back that will show impressions on foul jumps. 2  The landing pit is filled with sand and must be at least 9m long and 2.75m wide. 3  The sand in the pit should be washed river sand or pure quartz sand so that it does not harden when wet.
Energy From Carbohydrates. Carbohydrates provide the same amount of energy in the form of calories as protein, with 4 calories per gram, but less than fat, with 9 calories per gram.hile both sugars and starches provide the same amount of calories, not all types of carbohydrates will give you long-lasting energy. Complex carbohydrates, such as starches, are digested more slowly and thus give you longer-lasting energy than simple carbohydrates, like sugars.
The role of carbohydrates. Carbohydrates, also known as starches and sugars, are your body's main energy source. Complex carbohydrates include legumes, grains and starchy vegetables, such as potatoes, peas and corn. Simple carbohydrates are found mainly in fruits and milk, as well as in foods made with sugar, such as candy and other sweets.